According to the Mayo Clinic, a non-profit organization dedicated to clinical practice, education and research, a muscle spasm is a sudden, involuntary contraction of one or more muscles.
In addition, the US National Library of Medicine Medline Plus indicates that some people have muscle cramps, especially in the legs, at night. In addition, they can be painful and last from a few seconds to several minutes.
Although cramps can occur in any muscle, they most often occur in:
- With rib cage.
Additionally, the nonprofit reveals that while most muscle cramps are harmless, some may be related to undiagnosed conditions, such as:
- Insufficient blood supply. Narrowing of the arteries supplying blood to the legs (atherosclerosis of the hands) can cause pain similar to cramps in the legs and feet when exercising. These cramps often go away soon after you finish exercising.
- nerve compression. Compression of nerves in the spine (lumbar stenosis) can also cause pain similar to leg cramps. The pain usually gets worse the more you walk. Walking in a slightly bent position (such as when pushing a shopping cart) may improve or delay the onset of symptoms.
- Deficiency in minerals. Not having enough potassium, calcium or magnesium in your diet can lead to leg cramps. Diuretics (drugs often prescribed for high blood pressure) can also deplete these minerals.
For this reason, the Portuguese portal for health, nutrition and wellness your health found that strawberry and cashew juice is ideal for muscle contraction and spasm prevention, as “strawberries are rich in potassium, phosphorus and vitamin C, while cashews, also known as cashews or mari, are rich in B complex and magnesium.” are rich in vitamins”.
To make it, you have to mix a cup of strawberries, 150 ml of coconut water and a tablespoon of cashew.
In any case, before consuming food, the first thing to do is to consult with a health expert so that he can guide the process and what is best suited for each individual, as the information above should be considered medical advice. does not replace. ,
Another way to relieve pain is to increase your potassium intake, because, according to the United States National Institutes of Health (NIH, for short), the body needs potassium for almost everything. Including the kidneys and heart for good performance. , muscle contraction and nerve transmission.
Therefore it is important to know that this mineral is found in many foods like Bananas, avocados, dried apricots, prunes and raisins, orange juice, potatoes, spinach, tomatoes, broccoli, kidney beans, soybeans, walnuts, milk, yogurt, meats, poultry and fish.
However, the average daily recommended amount in milligrams (mg) is as follows:
- Children up to 6 months: 400 mg
- 7 to 12 months old babies: 860 mg
- Children 1 to 3 years old: 2.000 mg
- Children 4 to 8 years old: 2.300 mg
- 9 to 13 year olds: 2.500 mg
- 9 to 13 year old girls: 2.300 mg
- Adolescents from 14 to 18 years (boys): 3.000 mg
- Adolescents (girls) aged 14 to 18 years: 2.300 mg
- Adults (Male) over 19 years of age: 3.400 mg
- Adults 19 years of age and older (women): 2.600 mg
- pregnant teens: 2.600 mg
- pregnant women: 2.900 mg
- Lactating Teenagers: 2.500 mg
- lactating women: 2.800 mg